One of my favorite anxiety tips i read, was this: if you tend to fear the worst outcome will happen or be very stressed about something (like say going to the grocery store, a party, going to the doctor visit, riding the bus, whatever)
Before you go, take a moment to think out a few things. 1. Think the worst case, that you're possibly fearing, and what you might do if it happened or what consequences it might have. Say you're worried about going to the grocery store. For me, I may be worried worst case they won't have what I need, I'll forget what I need, the cashier tries to talk to me and i royally fuck up what I say, they call me a bitch, maybe I run into an ex at the store who tries to follow me. For me maybe I'd plan to just leave asap if any of those things happen: just go straight home, never go to that specific grocery store again, do my shopping online next time from a different store. Basically I think of what I'm scared of, and what my plan maybe is if it happens.
2. Think of your best case scenario. Really be indulgent, whatever is your personal best case. For me, if I don't want to see anyone, my best case is the grocery store is quite empty and I don't have to look at anyone, everything I need is there and easy to get to AND the Jean jacket I really want is there for sale for like $6 and in my exact size, and maybe when I check out I get complimented on my hair (or the cashier barely notices me). For you, it might be that you get tons of compliments on your cute clothes, everything is cheaper than usual, you meet the love of your life in the baked goods isle and they get your number and ask you on a date, you run into your best friend there and she talks to the cashier for you (if you don't like talking to the cashier), and you get to pet a puppy outside the store (if you like puppies). You can make the best case scenario as awesome as you want it to be. (And honestly you'd be surprised how potentially awesome the actual outing could be... I did my "best case dream scenario" for a vacation I was worried about once and 90% of my unrealistic best case stuff happened).
3. Now think of a realistic case of what will probably happen. Something in between your worst fear and best hopes. For me, for grocery shopping, the realistic case I'd think about would be: I go, some stuff is for sale and somes expensive but I mostly end up spending what I planned, it's a bit busy but no one talks to me because I don't talk to them, if I see anyone who lives around here i dont want to talk to then i just walk away from the area they're in, I get most of what I went for but maybe forget a couple things or they don't have them, I check out and maybe say "have a nice day" to the cashier and feel stupid but I leave and the cashier forgets what I said because they don't know me and see hundreds of people a day. I leave. It's not a super great time but it's not super awful.
When you actually go, the realistic case you thought of is the closest to how it will probably actually go. The realistic case is usually something that can be gotten through. (And if you thought of worst, best, and realistic cases, and the realistic is still "i get physically hurt badly" or "I have a panic attack and have no safe escape and try to kill myself" then it's probably fair to just Not Do it even if people are pressuring you to).
If something worse happens, you might already have a plan for it (my plan is to leave immediately if something I really dislike happens and pick a different grocery store in town in the future), if something better happens (like if you love puppies and get to pet one) then maybe scary outing had some parts you enjoyed.
This doesn't work for everything. It's helped me with some everyday situations though.
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The logical part of my brain: you have some kind of respiratory disease; even though it’s not covid it’s still dangerous to the toddlers and infants you work with, so the ethical thing to do is tell your boss you can’t come into work tomorrow! Plus you feel bad anyway, your chest and throat hurt and you keep coughing! It’s okay to take off work when you feel bad; in fact, it’s an important part of self-care. And it’s not like you can’t afford to miss work. You have a safety net, it’ll be okay.
The anxiety part of my brain: But they need me, I could just wear my mask and that would keep the kids safe, right? I don’t feel that bad, anyway, I don’t even have a fever, I can just take tylenol for the pain and I can handle it. And how would I tell my boss I can’t come in anyway? I’ve never had to call off sick before. What do I say? Everything I come up with sounds wrong! And I’m not even supposed to tell my BOSS-boss, I need to tell the assistant who keeps track of scheduling but I never put her number into my phone so I can’t do that!
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a few weeks back my mom apparently told the ppl at her work that i dont get out much (which is true, but i’m not a huge fan of it being broadcast to the whole world lmao) and one of her coworkers (who works at a christian school, mind u. and is someone ive never met) invited me, through her, to go out w her and her boyfriend for a bar crawl. i havent stopped thinking abt it since. i dont think that couldve been any further from something i would be comfortable with if theyd tried with an color coded list
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